CrossFit WOD, January 26, 2024

CrossFit – Fri, Jan 26

Warm-Up
Warm-Up

2 SETS

10 Supinated Banded Pull Aparts

5/5 Banded Crossbody Pull Aparts

10 Scap Pull-Ups

10 Hollow Rocks

Into…

2 SETS (3 SETS TIME PERMITTING)

:45 Bike (RPE 5/6)

10 False Grip Ring Rows

10 Sit-Ups

Skill – All
EMOM x 8 MINUTES

Complete Gymnastics Option*

*Gymnastics Options…

2-3 Strict (Banded) Pull-Ups

1-2 Strict Chest to Bars

1 Strict Ring Muscle-Up

(No Measure)

Workout – Performance
EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1&2 – 30/25 Cal Bike

MIN 3 – :50 Max Ring Muscle-Ups

MIN 4 – 30 Sit-Ups*

MIN 5 – Rest

*20-30 Reps of GHD Optional

(Score is Total Ring Muscle-Ups)

Workout – Fitness
EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1&2 – 25/20 Cal Bike

MIN 3 – :50 Max Pull-Ups

MIN 4 – 20 Sit-Ups

MIN 5 – Rest

(Score is Total Pull-Ups)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1 – :45 Lat Stretch*

MIN 2 – 10-12 Alt. DB Around the Worlds

MIN 3 – :45 EZ Bike

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Childs Pose Single Arm Lifts

(No Measure)